Weightlifting

Pause Back squats (Sets #1+2 @ 70% Sets #3+4 @ 73% Sets #5+6+7 @76% )

Aim to move quickly through this portion, with at most, 45s rest between sets. This can be completed “on the minute”, or even faster, as we rest as needed.

Metcon

Metcon (No Measure)

“On The 2:00” x 3 Rounds (18:00):

A) 15/12 Calorie Row, 7 Power Snatches, 7 Overhead Squats

B) 15/12 Calorie Row, 15 GHD Sit-Ups

C) 15/12 Calorie Row, 7 Thrusters, 7 CTB Pull-Ups

*You may row/bike/run

Barbell – 95/65For all stations, we need to be completed by the 1:30 mark. If we exceed that time limit at all, let’s scale back the volume or the loading to ensure we stay within those parameters. We want the rest to make sure we are not turning this into full AMRAP of sorts.